Tuesday

8 RFT

5 x Deadlifts @50% 1RM
8 x Broad Jumps
100m Sprint

Monday

For Time:

Thrusters 30/20kg (L1 x 30, L2 x 40, L3 x 50)

Bear Crawl (L1 25m, L2 & L3 50m)

Burpee Box Jumps 20" (L1 x 30, L2 x 40, L3 x 50)

Friday

Partner WOD

AMRAP 20:

100 x Wall Balls (Swap every 10)
50 x Hang Power Cleans @ 50% 1RM (swap every 5)
100 x Pull ups (Swap every 10)
50 x Front Squats (Swap every 5)
400m (swap every 100m)

Reminder:

The open gym will now be held at 5:00pm with the evening Partner WOD held at 6:00pm. All other sessions on friday remain unchanged.

Thursday

Benchmark "Fran"

21/15/9

Thrusters (L1 30/20, L2 & L3 42.5/30)

Pullups (L1 Banded or jump chins)

Wednesday

For Time:

50 x Back Squats (30/20, 40/30, 50/40)

40 x Toes to Bar

400m

30 x Shoulder to Overhead

20 x Burpees

200m

10 x Wall Walks

Tuesday

5 RFT

5 x Clean & Jerks @ 75% 1RM

10 x Box Jumps (24/20)

20 x Double Unders

200m (L1 100m)

Monday

AMRAP 14

22 x Pullups
44 x Hand Release Pushups
88 x Air Squats

Friday

Partner WOD

AMRAP 20:

7 x Wall Balls

7 x Pullups (jump chins)

7 x Burpees

7 x SDHP (35/25, 40/30, 50/40)

Swap after completing a full round.

Thursday

Death by Power Clean @ 75% 1RM

1st minute - 1 x rep

2nd minute - 2 x reps

3rd minute - 3 x reps

Continue until unable to complete required reps per minute

Wednesday

AMRAP 14

Buy in:
40 x KB Swings (16/12, 24/16, 32/24)
30 x Burpees
20 x Alternate KB snatches

In remaining time complete AMRAP:

7 x Toes to Bar
7 x Push Ups
100m Sprint

Record total rounds + reps.

Tuesday

10 x Minutes: work to 1RM snatch (power or squat)

Then:

EMOM 16

1st - 3 x muscle ups or max chin ups + max ring/box dips

2nd - 3 x Snatches @75% 1RM

3rd - 10 x Wall Balls

4th - 30 x Double unders or 40 seconds max attempts.

Monday

For Time:

Buy in Run - L1 600m, L2 800m, L3 1000m

10,9,8,7,6,5 x Dead Lifts @60% 1RM (max 120/85kg)
5,6,7,8,9,10 x HSPU

Complete 10 x DL and 5 x HSPU, then 9 x DL and 6 x HSPU etc.

18 min time cap.

Friday

Partner WOD:

2 RFT:

100 x Shoulder to Overhead (30/20, 40/30, 50/40)
100 x Front Squats
100 x Pull Ups
100 x HSPU

1st round swap every 10 reps, 2nd round swap every 5 reps.
time cap = 25 minutes.

Thursday

5 RFT

10 x Clean & Jerk (30/20*, 40/30, 60/45)

30 x Double Unders (x2 singles)

10 x Knees to Elbows

30 x Double Unders (x2 singles)

10 x Wall Balls

30 x Double Unders (x2 singles)

20 min time cap.
* Hang clean & jerk.

Wednesday

10 Minutes 3RM Strict Press

3 RFT

21 x Pull Ups

15 x Thrusters (30/20, 40/30, 50/40)

9 x KB Swings (16/12, L2 & L3 32/24)

Tuesday

AMRAP 20:

20 x Deadlifts @ 60% 1RM (120/80kg Max)
25 x HSPU
30 x Toes to Bar
25 x Ring Dips
20 x Lateral Bar Burpees

Monday

4 RFT

12 x Push Press (L1 35/25, L2 50/35, L3 60/40)
12 x Box Jumps (24/20)
400m
2 x Rope Climbs (L3 Only)

Friday

Partner WOD:

For Time:

200 x Double Unders (400 x S/Us)

160 x OH Plate Lunge (10/5, 15/10, 20/15)

120 x KB Ground to overhead (32/24, 24/16, 16/12)

80 x Burpees (L3 Bar touch)

40 x KB SDHP

1 x person working at a time.

Thursday

AMRAP 14:

10 x Wall Balls

5 x HSPU

3 x Power Snatch* (L1 30/20, L2 45/30, L3 60/45)

Add 1 x rep to the Snatch every round.

*L1: Hang Power Snatch

Wednesday

10 minutes: 

Pistol squat progressions & 3 x 60 seconds max pistol squats.

"Nancy"

5RFT

400m (L1 200m)

15 x OH Squats (L1 25/15, L2 35/25, L3 45/35)

20 minute time cap.

Tuesday

For Time:

27/21/15/9

Back Squats (L1 40/30, L2 50/40, L3 70/50)
Ab Mat Situps (L3 W/- Wallball)
x 2 Double Unders (x 3 Single Unders)

20 Minute time cap.

Monday

15 Minutes: 3RM Front Squat

AMRAP 12:

6 x Thrusters @ 60% 3RM (Max 75/55)
8 x Pull ups (L3 C2B)
12 x Box Jumps (24/20)